Home Gym
1200
Warm Up
Hip Hammy
Wrist mobility
empty barbell deadlift and Romanian deadlift
Work bar up at 95, 135#
Deadlift
3-3-3-3-3-3-3
about every 2 minutes
185
205
225
245
260
260 (video)
260
Metcon
3 rounds for time of
400 m run
9 burpee box jumps
Round 1 - 2:30 run, 4:20 round
Round 2 - 2:50 run, 4:40 round
Round 3 - 3:10 run, 4:49 round
I slowed down more than I would have liked on the runs, but the BBJ were good. 13:49.
Programming was my own. I wanted to deadlift and like the 7x3 rep scheme. The metcon was pretty good. I was shooting for a 12 minute workout.
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